Warm-Up A) 4 Rounds of: 200m Row Rest 30 seconds B) 20-16-12-8 Abmat Sit-Up 10-8-6-4 Step-Ups Strength Weighted Pull-Ups 1×5 Repetitions @ RPE 7 1×5 Repetitions @ RPE 8 1×5 Repetitions @ RPE 9 Strict Pull Ups 1×8 Repetitions @ RPE 7 1×8 Repetitions @ RPE 8 1×8 Repetitions @ RPE 9 Strength Tip Objective: …
Tag Archives: Step-Up
Tuesday 05.20.25
Warm-Up 2 Rounds: 2 Minutes on the Rower at RPE6: 20 Step-Ups 10 Dumbbell Snatches Left 10 Dumbbell Snatches Right 10 Overhead Squats with an empty bar Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/12/21) Note: you should work with a weight that you could power snatch …
Wednesday 05.14.25
Warm-Up 2 Rounds: 400m Run 20 Ring Rows 10 Step Ups 5 Burpees 10 Good Mornings with an empty barbell 10 Step Ups 20 Ring Rows Strength Touch and Go Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Note: perform all repetitions without letting go of …
Tuesday 05.06.25
Warm-Up 13 Rounds: 6 Step Ups 16 Wall Balls 16 Russian Swings Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 …
Monday 05.05.25
Warm-Up 4 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Strict Dumbbell Press 10 Step-Ups 10 Hand Release Push-Ups Strength Superset A and B then rest 3 minutes. A. Bench Press 15@ RPE7 x3 B. Barbell Bent Over Row 15@ RPE7 x3 Note: set up 2 bars. You should build to a weight that is …
Wednesday 04.30.25
Warm-Up A) 1 round: 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 20 Double-Unders 15 Ring Rows 10 Step-Ups, on a “high” box Strength Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8 x 2 Objective: build to an RPE of 8 for 2 sets …
Friday 04.25.25
Warm-Up A) 1 Round: 16 Ball Slams 16 Step-Ups 16 Cal Row 12 Ball Slams 12 Step-Ups 12 Cal Row 8 Ball Slams 8 Step-Ups B) 2 Rounds: 12 Ring Rows 12 Push-Ups 24 Sit-Ups Strength Back Squat Heavy 4 Then 3 sets x 4 reps at 90% of heaviest 4 rep Objective: build to …
Thursday 04.24.25
Warm-Up A) 3 Rounds: 15m Butt Kickers 15m High Knees 15m Bear Crawl 200m Run B) Alternate each round for 2 complete rounds (20 seconds onn/10 seconds off): Box Jump Row Step-Ups Sit-Up Strength Deadlift Heavy 4 Then 3 sets x 4 reps at 90% of heaviest 4 rep Objective: build to a heavy 4 …
Monday 04.21.25
Warm-Up A) 3 Rounds: 30 Single-Unders 20 seconds Sprint Row 10 Step-Ups 10 Push-Ups B) Every minute x 4 rounds: 12 Air Squats 6 Wall Balls, 14#/12# 3 Box Jumps, 20” Workout For Time: 400m Run Then, 40-30-20-10: Wall Ball, 20#/14# 80-60-40-20: Double-Unders Then, 400m Run Then, 20-15-10-5: Burpee Box Jump, 24″/20″ Bench Press Then, …
Friday 04.18.25
Warm-Up A) 3 Rounds: 150m Row 10 Step-Ups, on a high box 15 Ring Rows B) 2 Rounds: 10 Push Press, with Dumbbells 10 Dumbbell Press 10 Step-Ups Strength 5 rounds: 8 Push Press 8-8-8-8-8 B. 8 Strict Pull-Up 8-8-8-8-8 *Superset A and B then rest 3 minutes Note: you should build to a weight …
Friday 04.11.25
Warm-Up A) 10 Step-Ups on a box 10 V – Ups 5 Push-Ups 5 Strict Pull-Ups B) 2 Rounds: 8 calorie Bike 8 Strict Press, with a barbell 8 Front Squats, with a barbell Strength EMOMx10 2 Power Clean From Floor Objective: start with between 60-65% of 1RM, If you do not have an established …
Saturday 04.05.25
Warm-Up A) 800m Run Then, 4 rounds of: 5 Burpees with no push-up 10 Step-Ups 10 Box Jumps B) 3 Rounds: 10 Ring Rows 10 Push-Ups 10 Dumbbell Deadlifts Workout For Time: 400M Run 30-20-10: Dumbbell Snatches, 50#/35# Toes-to-Bar Then, 400m Run 15-20-5: Burpee Box Jump, 30”/24# Strict Pull-Ups Then, 400m Run 40 Burpees with …